How to do eye exercises correctly

Eye exercises are a simple method of preserving and restoring vision.Before performing a set of eye exercises, you need to rest a little, relax, and not start immediately after hours of work at the computer or after reading texts.And most importantly, you must do such exercises regularly - especially against the background of drug treatment.

The basic rules for performing such eye gymnastics are simple:

• Perform it in the morning and in the evening - right after the morning hygiene procedures and before going to bed
• Each exercise is done from 5 to 30 times, with a gradual increase in load
• Do not make sudden movements of the eyelids and eye muscles during the exercises.
• Practice while removing your lenses or glasses
• Between complex exercises, do simple, stress-relieving exercises in the form of relaxed frequent blinking

"Beta version" of eye exercises

The main thing is to start.To do this, you can use a set of 5 simple, basic exercises.Which will relieve tension and develop the muscles of the eyeball, the eyelids, the ciliary muscles that control the accommodation of the eyes (that is, they force the lens to work, changing its focal length depending on the distance to the object in question), and the radial and circular muscles of the iris, which contract or expand the pupil.

1. "Big eyes": sit up straight, relax your neck and shoulder area, close your eyes tightly for 5 seconds, then open your eyes wide, as if surprised, look at the world around you.Repeat at least 8 times.Exercise will help strengthen the muscles of the eyelids and improve their blood supply.
2. "Massage."Clean, soap, wash hands.Relaxingly close your eyes, press with two or three fingertips on the lowered upper eyelids for 2 seconds.Do this at least 3 times.Exercise improves the circulation of intraocular fluid.
3. "Drawing pictures."Close your eyes, relax and imagine any image of any complexity.Keep it in front of you all the time, trying to examine and invent details.
4. "We're watching a fly."Without turning your head, you imagined a fly flying in a circle in front of you.We follow her flight without taking our eyes off it.The fly flies in front of you, first clockwise and then counterclockwise.Let's let the imaginary fly make three circles in one direction and the other.
5. "Shooting Range".“Shoot your eyes” up, down, right, left.Mentally circle your eyes rhombus, circle, square, arc, and often, often, like a butterfly with wings, waving your eyes.

Use exercises as a basis, be sure to include them in a complex of any complexity.These 5 exercises are useful when working at a computer screen or, which has become very rare, after proofreading texts in the library reading room.Reading exciting fiction also requires periodic rest for the eyes and the exercises mentioned above.

This type of eye exercise is especially relevant if the workplace (computer keyboard) is not well lit or the generally low lighting in the room is in sharp contrast with the bright screen.

Maximum set of exercises

The following set of eye exercises was developed both for people with normal vision, whose eyes experience significant visual stress, and for those with low myopia and farsightedness, in the range of "+" or "-" 3.0 -3.5 diopters, without additional pathological visual impairment.

1. Fast, "burst" blinking for 2 minutes
2. With your eyes closed, alternate between tightly closing your eyes and just relaxing your closed eyes.Periods of closing the eyes and relaxing are 5-6 seconds.The total duration of the exercise is 2 minutes.
3. Standing directly in front of the window, attach a paper circle (preferably black) to the glass at eye level and gaze at it.Then move it sharply to the farthest object outside the window, ideally located on the horizon, that is, on the conditional "infinity".Alternately look at the circle and then at infinity for 10 seconds, repeating the eye movement up to 10 times.
4. With clean hands, massage the closed eyelids and their corners for 2-3 minutes, alternately for each eye separately.
5. Stand up straight, raise your arms bent at the elbows in front of you.Begin to straighten your right arm smoothly, following the tip of your outstretched index finger with your eyes.Return the hand to the original position and start doing the same with the other hand.Repeat 5-6 times.
6. Close your eyes and with cleanly washed hands, press the upper eyelid of the closed eye 7 times, alternating right and left.The duration of the press is 2 seconds.
7. Standing straight, without moving your head and neck, quickly glance at the ceiling.Then lower yourself to the floor, as close to your feet as possible.The exercise is repeated up to 10-12 times.
8. Make a pendulum from available materials - in the form of a massive weight on a string 70 cm long.Turn it in a plane perpendicular to the direction of your gaze.Watch the swing of the pendulum without taking your eyes off it for three to five minutes.
9. LED strip.The strip is fixed in the shape of a circle on the wall, and the mode of operation "light" is set.Follow the movement of the lights passing along the strip for 3-5 minutes.The lighting in the room should not be too sparse;it is advisable to include ordinary evening lighting for illumination and avoid excessive contrast between the included lights and darkness.

Sets of exercises to restore vision

In the case of myopia, especially high degree, as well as high farsightedness, some, sometimes significant, changes and additions are made in the set of exercises.

Eye exercises for myopia

1. Blink fast and often for ½ minute.Give your eyes a little rest, close them and, relaxing, sit like that for about a minute.Blink again for half a minute - sit for a minute.Repeat this 4-5 times.Take your time.The relaxation between blinks should be complete;for this, it is best to sit in the "charioteer pose" - on the edge of the chair, legs straight, knees bent at a right angle and palms relaxed on the knees.Shoulders down, back slightly bent.
2. "Goggle".Alternate closing your eyes tightly for 10 seconds and then opening them wide for the same amount of time.Do 10-12 repetitions of this exercise.
3. With cleanly washed hands, placing 2-3 fingers on each hand together in a "ruler", press the drooping eyelids with them.You don't have to press too hard, avoiding the appearance of luminous mist or luminous patches of color under closed lids.
4. Using the thumbs placed on the eyebrows, pull them up, while resisting this action, lowering the direction of your gaze.
5. Throw your head back and look down until your eyes hurt and get tired.Then lower your head with your chin on your chest and look up from under your eyebrows until the same result is achieved.Repeat 8-10 times.
6. Stand up to your full height.At a distance of 1-1.5 meters from you, under your feet, mentally draw a circular spiral that gradually expands on the floor.Follow its unwinding coils to its end, then watch it taper towards the center.Do the exercise 3-4 times, depending on the "size" of this mental spiral.

For foresight

1. Write letters with the tip of your nose.Better - not printed, but written, with their alternation of smooth and broken lines.You have to look at the tip of the nose.The time for writing letters is 10-12 seconds, then a break of half a minute and all over again.Do 6-8 approaches.
2. After you have made a grid with the fingers of both hands, try to examine objects that are 10-20 cm away from you.
3. Place a bright object 20-30 cm in size at a distance of 3-4 meters from you.Extend your hand forward, slightly move your gaze from the object to your palm.

Therapeutic exercises for astigmatism

1. Attach a sheet of paper the size of standard Whatman paper to the wall.Draw a circle or a slightly elongated oval on its surface with a contrasting marker.Stand a meter and a half away from him and run your eyes along the line of the circle (or oval), without looking up, first clockwise and then counterclockwise.With breaks of 10-12 seconds.Repeat the exercise 3-4 times.
2. Mentally draw crosses, triangles, squares.Run your eyes over them, suddenly changing the direction of your gaze.Use only straight lines for this.
3. Exercise with an assistant: while remaining motionless, so that only the eye muscles work, ask someone, holding a pen or pencil vertically at a distance of a meter from you, to quickly move it left-right, up-down.Do not change the position of your head and body!

Exercises for strabismus

Strabismus, or strabismus, cannot be treated with therapeutic exercises alone.It is treated with special glasses where the lenses are adjusted, deviating the optical axis of the glasses from the real one.Eye exercises serve as an additional factor that stimulates recovery.

1. The starting position is the tip of the finger on the tip of the nose.Lift your finger off your nose and move it up until your arm is completely straight.The task is to follow the tip of the finger with the eyes without looking away.Then put your finger back on your nose.Repeat the exercise 4-5 times
2. Move the eyeballs up and down, left and right, without changing the position of the head, 5-6 times.After each such approach, close your eyes for half a minute, not squeezing them, but relaxed.
3. Close your good eye.While looking at an object with your eye to the side, turn your head towards the affected eye, without letting the object out of your direct field of vision.If both eyes squint, do this exercise for each in turn.
4. Close the healthy eye and start moving the patient quickly in different directions for half a minute.Let it rest for a minute.Repeat the exercise 4-5 times.

Additional tips

The optimal time for eye exercises for adults is 10-15 minutes in total.For children - 5-8 minutes.

In clear weather, on a white sandy beach, in sunny weather in winter with fresh snow, and especially in the mountains, wear sunglasses.

A good additional exercise for all kinds of eye pathologies (as well as for energizing healthy eyes) can be using the "bunny" from the included laser pointer.Just don't move the beam too quickly on the walls, ceiling or floor so that your eyes don't get too tired while following the "rabbit".And don't let the beam hit mirrored surfaces so that the laser beam can be reflected and enter your eyes - this can cause retinal damage!

Gymnastics for glaucoma

Gymnastics for the diagnosis of glaucoma usually requires, in addition to drug treatment, exercises that will help improve the circulation of intraocular fluid.

1. Focus your gaze on the fingers placed in front of you at a distance of half a meter.Begin spreading these fingers in a V shape, without losing focus on a point roughly between them.
2. Standing about two meters from the window, focus your gaze first on a finger stretched out in front of you, then on the handle for closing the window, then on a leaf of a tree about 5 meters outside the window, and then on the horizon.Reverse the steps, returning to the finger on the outstretched hand.
3. While your head is still, move your eyes left and right, limiting the sector of vision to the line of the nose (approximately 90⁰).

A separate exercise for eye accommodation

• Sit in front of the table, the opposite edge of which is about a meter away from you, and the closest one is 20-25 cm.The height of the eyes above the table is 30-40 cm.
• Take a rope or flexible cable 4-5 meters long, crumple it to form a shapeless, but not too tangled ball, throw it on the table so that it occupies the entire area up to the opposite edge of the table.
• Try to loop the ball to the right and left, from you to you.
• The two opposite ends of the rope/cap should protrude freely from the ball at any point.
• Without changing your posture or head position, without moving, try to follow all the intricacies of the ball along its entire length.
• Exercise is done for speed;the faster you can accurately track all the loops and changes in direction, the better.
• After each pass, you need to rest your eyes for 30-40 seconds.

Conclusion

For any vision problems, especially when there is pain, pain in the eyes or excessive dryness in them, an urgent visit to the ophthalmologist!

In the absence of pronounced or pathological problems, with 100% vision, do eye exercises yourself - such eye exercises will serve as an excellent means of prevention.

And if it is done in the morning, such an eye exercise will tone the eyes, facilitating their smooth and uninterrupted work throughout the working day.